CHAPTER 15 Cardiorespitory Training Concepts

Question 1

Cardiorespiratory Fitness

Answer 1

The ability of the circulatory and respiratory systems to provide the body with oxygen during activity.

Question 2

Activities of Daily Living

Answer 2

The fundamental tasks needed to manage basic self-care activities, such as bathing, dressing, grooming, meal preparation and feeding, and homemaking.

Question 3

Health related physical fitness components

Answer 3

1- Cardiorespiratory fitness
2- muscular strength
3-muscular endurance
4- flexibility
5- body composition

Question 4

Rate of Progression

Answer 4

The process and speed from which frequency, intensity, time, and type are increased.

Question 5

Adherence

Answer 5

The level of commitment to a behavior or plan of action.

Question 6

FITTE-VP principle

Answer 6

1-frequency, 
2-intensity, 
3-type,
4-time, 
5-enjoyment, 
6-volume,
7- progression.

Question 7

Aerobic Activity Recommendations

Answer 7

Frequency / Time / Time

at least 5 days/wk / 150 min / moderate intensity (brisk walk)

At least 3 days/wk / 75min/Vigorous-intensity aerobic activity (i.e., jogging or running)

3–5 days per week/ Combination of moderate and vigorous intensity: Any combination of moderate- and vigorous-intensity aerobic activities

Question 8

Tanaka Formula

Answer 8

A mathematical formula used to estimate an individual’s maximal heart rate: 208 – (0.7 × age).

Question 9

Heart Rate Reserve

Answer 9

Known as the Karvonen method, is a method of establishing a client’s target heart rate based on the difference between a client’s estimated HRmax and their resting heart rate.

Question 10

TALK TEST

Answer 10

An aerobic test that measures the participant’s ability to talk or hold a conversation during an activity at various intensity levels.

Question 11

Ventilatory Threshold

Answer 11

The point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominately aerobic energy production to anaerobic energy production.

Question 12

Ventilatory threshold 1

Answer 12

The point at which the body uses an equal mix of carbohydrate and fat as fuel sources.

Question 13

TABATA TRAINING

Answer 13

Maximal effort interval lasting 20 seconds,
followed by only 10 seconds of rest.
Total of eight intervals, for a
Total of 4 minutes.
This format has been shown to improve aerobic power and improvements in

Question 14

Volume

Answer 14

The total amount of work performed in each timeframe, typically 1 week

Question 15

purpose of the warm-up period i

Answer 15

Increase heart and respiration rates, increase tissue temperature, psychologically prepare the individual for higher training in­tensities

Question 16

Principle of Specificity

Answer 16

A principle stating that the body will adapt to the specific demands that are placed on it;

Question 17

stage training i

Answer 17

Ensure cardiorespiratory training programs progress in an organized fashion to ensure continual adaptation and minimize the risk of overtraining and injury.

Question 18

Midpoint

Answer 18

intensity level halfway between ventilatory threshold 1 (VT1) and ventilatory threshold 2 (VT2).

Question 19

Ventilation

Answer 19

Process by which oxygen is transferred to the muscles from the lungs.

Question 20

VO2 Max

Answer 20

considered the gold standard measurement for cardiorespiratory fitness?

Question 21

Tanaka formula,

Answer 21

208 - (0.7 x age)

Question 22

Stage 2 training

Answer 22

consists of a mix of recovery intervals just below VT1 and work intervals performed at an intensity just above VT1.

Question 23

Zone 3 Training

Answer 23

exercising at a vigorous to very hard intensity, where talking is limited to infrequent, short phrases?

Question 24

Zone 2 Training

Answer 24

RPE of 5 to 6

Question 25

Zone 1 Training

Answer 25

RPE of 3 to 4